Progressive Muscle Relaxation, often abbreviated as PMR, is a relaxation technique that aims to reduce stress and anxiety by systematically tensing and then relaxing different muscle groups in the body. The process involves focusing on specific muscle groups, tensing them, and then releasing the tension while paying close attention to the sensations as the muscles relax.

PMR was developed by American physician and psychologist Edmund Jacobson in the early 1920s. Dr. Jacobson was intrigued by the mind-body connection and believed that physical tension and emotional stress were closely linked. His research and experimentation led to the creation of Progressive Muscle Relaxation as a therapeutic tool for achieving mental and physical relaxation.

Progressive Muscle Relaxation (PMR) is based on the idea that there is a close relationship between muscle tension and negative emotional responses, and these two factors can mutually reinforce each other. Through a systematic process of tensing and then relaxing specific muscle groups, PMR disrupts this cycle of tension and emotional distress. Research has demonstrated that PMR can lead to several physiological benefits, including decreased heart rates, reduced blood pressure, and lower levels of stress hormones like cortisol.

PMR is a versatile technique used to address a variety of issues, including:

• Stress and anxiety management

• Pain relief

• Relief from agitation during breathwork and mindfulness

• Improved sleep quality

• Muscle tension and chronic pain

• Enhancing self-awareness and mindfulness

Progressive Muscle Relaxation is often recommended alongside breath-work practices for individuals who experience agitation while focusing on the breath. PMR helps by addressing the physical aspect of stress by releasing muscular tension. As students who previously struggled to practice breathwork become more adept at PMR, many find that their ability to maintain focus and progress with their breathwork improves over time.

Sources:

1. Jacobson, E. (1934). Electrical measurements of neuromuscular states during mental activities: V. The determination and significance of muscle tone and “tension.” The Journal of Nervous and Mental Disease, 79(2), 156-177.

2. Kwekkeboom, K. L., & Gretarsdottir, E. (2006). Systematic review of relaxation interventions for pain. Journal of Nursing Scholarship, 38(3), 269-277.

3. Jain, S., Shapiro, S. L., Swanick, S., Roesch, S. C., Mills, P. J., Bell, I., & Schwartz, G. E. (2007). A randomized controlled trial of mindfulness meditation versus relaxation training: Effects on distress, positive states of mind, rumination, and distraction. Annals of Behavioral Medicine, 33(1), 11-21.

4. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.

5. Seaward, B. L. (2017). Managing Stress: Principles and Strategies for Health and Well-Being. Jones & Bartlett Learning.